Wednesday May 27th

Warm Up
3 Sets
50 Single Unders
10 Good For You (1 air squat + 2 lunges)
1:00 Plank

Workout
Every 4:00 x 6 Rounds
50 Double Unders
10 DB Front Squats 50/35
30 DB walking lunge

Time Cap 3:00 per round

Barbell Version
50 Double Unders
10 Front Squats 135/95
50 Walking Lunges (no weight)

Accessory
 Tabata
Sit Ups

MAY 26TH

Warm Up
3 Sets
20 Bodyweight RDLs
10 Air Squats
5 Inchworms

EMOM 20
Min 1:20 DB Deadlifts or Cossack Squats
Min 2: 20 Alt V Ups
Min 3: Max Reps Burpees
Min 4: Rest

Sub 20 Deadlifts @ 225/155 for BARBELL VERSION

Monday May 25th

“Murph”

• For Time
• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 mile Run
• Wear a Weight Vest (20/14 lb) if you have one

I will be coaching a Bodyweight and Dumbell 

Version at Rockford Park Basketball Courts at 10 am

Zoom available at 10 only 

Saturday May 23rd

Recovery Run

AMRAP 15
100m Run Easy
100m Run Moderate
100m Run Fast
100m Walk

Friday May 22nd

Warm Up
3 Sets
20 Walking Lunges
:30 Plank
5 Inchworms

Workout
AMRAP 14
20 Alternating Dumbell Box or Chair Step Ups 50/35
20 Sit Ups
20 Jumping Lunges

Barbell Version
AMRAP 14
30 Sit Ups
30 Back Rack Lunges 95/65

Thursday May 21st

Workout
5 Sets:
Run 3:00
Walk 2:00

Record Total Distance

Wednesday May 20th

Warm Up:
3 sets
30 Single Unders or 20 Jumping Jacks
:30 sec plank hold
10 Step Back Lunges

Workout
AMRAP 20
10 Alternating Dumbell Hang Clean and Jerks 50/35 (hand release push ups if no equipment)
20 Sit Ups
30 Double Unders

Barbell Version
10 Hang Clean and Jerks 95/65
20 SIt ups
30 Double Unders

Accessory

Rest 5:00 After AMRAP
Then...
5 Sets
30 Walking Lunges
:30 Handstand Hold or plank hold

Tuesday May 19th

Warm Up
Line Drills:

https://youtu.be/A7OsiFIEYU0

Workout
Run 400m
Rest 1:00
Run 800m
Rest 1:15
Run 1200m
Rest 1:30
Run 1600m
Rest 1:45
Run 1200m
Rest 1:30
Run 800m
Rest 1:15
Run 400m

Accessory
Rest 5:00-10:00 mins then.....

5 sets of 40 yard sprints
Rest 2:00 Between

Monday May 18th

Warm Up
3 Rounds
:45 High Knees
5 Inchworms
10 Air Squats
5 Burpees

Workout
AMRAP 10
15 Burpees
30 Air Squats

REST 2:00

AMRAP 10
10 Strict Pull Ups or Bent Over Rows per side
20 Air Squats

REST 2:00

AMRAP 10
5 Burpee Pull Ups or 5 Burpees plus 5 Snatches per side
15 Air Squats

ACCESSORY
3 Sets:
5 Turkish Get Ups Per AQrm
10 Tall Seated Box Jump or Tuck Jump

Friday May 15th

Warm Up
3 Sets
20 Bodyweight RDL’s
5 Burpees (step up/step down)
10 Air Squats

Workout
3 Sets For Max eps
1:30 Alternating Step Ups
1:30 Single Arm Dumbell Shoulder to Overhead (if no equipment do sit ups)
1:30 Dumbell Goblet Squats (no equipment do Jump Squats)
Rest 1:30 Between Sets

Barbell Version
3 Sets For Max Reps
1:30 Push Press 95/65
1:30 Hang Squat Cleans
1:30 Bar Facing Burpees
Rest 1:30 Between Sets

Thursday May 14th

Workout:

7 sets...
Run 1:30
Walk :30
Run 1:00
Walk 1:00
Run:30
Walk 1:30

Score is total distance

Wednesday May 12th

Warm Up
3 sets
20 Walking Lunges
5 PU to Down Dog
20 Cow Grazers
10 Alt V-Ups

Workout:
2 Sets
3 Rounds
24 Alt V Ups
24 Alt DB Clean and Jerk/Mountain Climbers
24 Weighted Walking Lunges

Rest 4:00 Between Sets

Barbell Version
2 Sets
3 Rounds
24 Alt V Ups
24 Clean and Jerks 115/80
24 Back Rack Lunges

Rest 4:00 Between Sets

May 11

Warm Up
3 Sets
50 Double Unders
12 Air Squats
6 Push Ups to T rotation
4 Inchworms

Workout
AMRAP 10
50 Double Unders
10 Strict Pull Ups

Rest 2:00

AMRAP 10
50 Double Unders
20 Push Ups

Rest 2:00

AMRAP 10
50 Double Unders
30 Air Squats

Wear A Vest if you Have One
Sub 200m Run for 50 Dubs
Sub Bent Over Rows for Pull Ups if no pull up bar

Monday May 11th

Warm Up:
3 Sets
30 Jumping Jacks
20 Air Squats
10 Inchworm Push-up


Workout:
Run 1 Mile
Then
10-9-8-7-6-5-4-3-2-1
DB Squat Snatch
Handstand Push Ups
Then Run 1 mile

No equipment:
Sub Burpees
Tuck jumps

Barbell:
Squat Snatch 95/65

Saturday May 9th

Warm Up

3 Sets

20 Single Leg RDL’s

5 Inchworms

10 Air Squats

Workout

AMRAP 8

16 Alternating Single Arm Devils Press/Burpees

48 Air Squats

Rest 2 Minutes

AMRAP 6

12 Alternating SIngle Arm Devils Press/Burpees

32 Air Squats

Rest 2 Minutes

AMRAP 4 

8 Alternating Single Arm Devils Press/Burpees

25 Air Squats

Friday May 8th

Warm Up
3 Sets:
30 Plate Hope
10 Alternating V Ups
15 Air Squats

Workout
5 Sets
1:00 Max Reps each Station
1: Alternating DB Hang Clean and Jerks/Cossack Squats
2: Box Jumps/Tuck Jumps
3: Russian Twists
4: Mountain Climbers
Rest 1:00 Between Sets

Additional Barbell Work
Deadlift 5x5
Building or across depending on what you have to work with

Thursday May 7th

Workout:
Run 10k
Or 5k

Wednesday May 6th

Warm Up
3 Rounds
50 Single Unders/45 Jumping Jacks
10 Lunge Elbow to floor
:30 sec handstand hold or plank

Workout:
AMRAP 15
60 Double Unders
10 HSPU/15 Hand Release Push Up
20 DB Step Back Lunges

Barbell Version
AMRAP 15
60 Double Unders
20 Push Press 95/65
20 Front Rack Walking Lunges

Additional Barbell Work

3x10 Strict Press
Same weight across
Sets of 10 should be unbroken

Tuesday May 5th

Warm Up
5:00 Clock
10 Big Arm Circles
20 Step Back Lunges
30 Flutter Kicks

Workout
3 Sets
AMRAP 7
20 Alt Step Ups
20 Sit Ups
20 Bent Over Row or 10 Strict Chin Ups
Rest 2:00 Between sets

Barbell Version
3 Sets
AMRAP 7
15 Back Squats 135/95
15 Sit Ups
15 Hang Power Cleans
15 Sit Ups
Rest 2:00 Between sets

Monday May 4th

Warm Up:
3 Sets
1:00 High Knees
10 Dynamic Squat Stretch
5 Push Up to Down Dog

Workout
4 Sets:
3 Min AMRAP
100m Run
10/10 Single Arm Dumbell Thruster or 20 Jump Squats
Max Reps Burpees over DB

Additional Barbell Work
5x5 Front Squat across or building to moderate depending on what you have available

Saturday May 2nd

Warm up
3 Rounds
50 Single Unders or 30 Jumping Jacks
10 Dynamic Squat Stretch
:30 Sec Squat Hold

Workout
3 sets:
AMRAP 4
40 Double Unders/30 Jumping Jacks
10/10 Single Arm Dumbell Thrusters (right side/left side) or 20 Jumping Air Squats
Rest 1:00 Between Sets

Additional Barbell Work
Back Squats
5x5 building or across depending on what’s available to you